- hey, what's up everyone. my name is marc from 12weekathlete.com. and in this video, i'mgonna show you how you can transform your body within just 30 days. so stay tuned. hey, what's up everyone, my name's marc. and welcome to the 1000 repsfor 30 day challenge video. now, if you haven't seenmy 500 reps for 14 days, click over here.
that was my very first sort of experiment in terms of how can youchange your body shape within 14 days. and you know, after that challenge, i got a lot of feedbackand people were saying, do another challenge. so i thought, let's up this. let's try something different. so i basically did insteadof 500 to 1000 reps each day.
and instead of two weeks,i said okay, fuck it, let's do four weeks. let's do a whole month of this. now, if this was a good idea or not. you gotta find out by watching this video. and by the way, i justwanna give you a quick sneak peek of the resultsi got with this 1000 reps challenge and i thinkit was quite amazing. but yeah.
so let me talk you throughwhat actually happened. i did 1000 reps every single day. 100 push ups. 100 squats. 100 pike push ups. 200 sit ups. 100 high knees. 100 dips. 100 burpees.
100 jumping jacks. and 100 pull ups. now i had rest days. four in total. and the way it workedis, i started off with six days of doing the 1000 reps. and had one day break, anothersix days, one day break. so every sunday was my rest day. and until i completed all 30 days.
so that's basically theprotocol i was following. and i also documented thiswhole thing in a series which you can also see here, just click over there if youwanna see every single day. i documented it, how i felt, what i ate, and so on and so forth. but i'm gonna talk. i'm gonna wrap this all up in this video, so just stay tuned.
this video is quitelong and i sectioned it so it's easier for you to watch. and you can skip ahead if you go down in the description box below. and we're start off withthe very first part is where i take my bodymeasurements before i go into the journey. then you see me doing the warm up routine i normally do.
then you see me doing the actual work out. then i'm talking about my diet. then you see me take my bodymeasurements afterwards. and at the very last, you can see me, i'mdoing like a comparison how i look before, how i look after. so you have a very good visualsort of cue of what happened. and all my stats and everything. but i urge you to actuallywatch the full video,
that would be awesome. now my other video, the 500 rep challenge got over 5000 likes, 350,000 views which is absolutely amazing. really crushed it. and i've got so many emailsand comments from people who were motivated by just watching that. and taking up their own journey. and this is somethingi would love to happen
with this video again. but i can't make that happen, you need to make that happen. and so please keep punching like button. if you haven't subscribed,punch the subscribe button. be part of this awesome community. and share this everyone you know because i think the morepeople who get motivated and get into believing thatthey can change their body shape
then we can really take it further. and make something happen in this, on this planet. it would just be amazing. i know it's a big visionfor a very small channel but hopefully you can help me out here. and i would say, it'stime to enjoy the video. let's go. okay, welcome back.
now live out of my testingstudio here in the gym. so what am i gonna be doing? i'm basically gonna take four measurements to track my progress. and it's something i doas a personal trainer, something i wanna do andshow you how to do it because i think it's important. so the very first thingwe're gonna be doing is we're gonna take sort of 360spin video of my upper body.
so you can actually see howmy upper body looks like. what state i'm in right now. second, i'm gonna jump on the scale and i'm gonna use the samescale now and 30 days later just to be consistent. we're gonna take the body fat measurement with the scale body fat measuring tool. and then the fourth thing, i'm gonna take tape measures in certain places.
hip, belly, waist and chest. so we can see how many inchesor centimeters we might have gained or lost. okay, so let's have alook at my upper body. i hope that's all right. that should be enough to seesort of my upper body state. you can see there's abig of fat going on here. on the sides and here. so it's a lot to grab and stuff.
obviously, there's some muscle underlying. but we'll see. that's the whole point ofgetting rid of that fat, right? okay, so next step is measuring my weight. so how do we do that? we're basically using this scale which we've used in the 500 rep challenge. if you haven't seen that, click over here. and important is, whenyou weigh yourself guys,
is that you put the scalealways onto the same spot. it shouldn't be pivoting around. and yeah. so let's give it a go. you hear the beep. and i'm gonna jump on it. good. as off, i always clickthis thing on the back. there we go.
93.6 kg. so 93.6 kg. that is where we are gonna be starting off with my journey today. all right, so next up ismeasuring my body fat. so how do i do this? i use this tool called sculpt. sculpt body fat measuring tool. you find a link in the description below
if you wanna read up about it yourself. and you know, find out more about it. generally speaking, it hassomething called a quick test. so it takes three parts of your body. which we measure withthese sensors at the back. and they... they somehow put a current inyour body and transmit it back and can give you sortof your muscle quality and your body fat percentage of that area.
and then based on these three points, it gives you an overallaccumulated body fat percentage. and that's what we're looking at. just one side notehere, i know body fat is a massive topic on youtube and people say, you're not that or you are that and so on. it's a massive debate. now one thing you just need to know here is we're using the sametool now in time, so today.
and then 30 days later i'mgonna use exact same tool. so that is what we're looking at. we're looking at the progress we make within that time. it doesn't matter if the bodyfat percentage is exactly accurate and that's notwhat i'm looking at here. i want to show you theprogress i'm making in 30 days. and that's really it. so if you have a different opinion,
leave a comment, i'm happy tohave a discussion with you. but let's get on with it now. so i'm gonna clip you onto my pants. so you can hopefully still hear me. i'm gonna do this live with you now. so basically you needto fire this baby up. it starts up. and then you go to measure. then you just go toquick test, press start.
begin. and now here these sensors,they need to be wetted to be able to transmit the signal. so you just do that. and then you hold it onto that place which is the triceps. and you can see it working. if it turns blue, like now,it actually got the measuring. the measurement of that area.
the next thing is, weneed to wetten it again. say continue. which we do. now we're gonna hold it onto the abs. and press it down. didn't work, again. good, here we go. and now, last one is gonna be your quad. i know you can't see this really
but pressing it down here. oh. need to press continue, right? continue. and pressing it down. okay. so i press continue. and it says my overallbody fat percentage is 11.7 and muscle quality is 97.
point, no, 97. so we start at 11.7% which might be, when you look at me right now, you can't really see ab definition at all. you can see that there'sa little bit of wobble going on here, wobble going on here. okay, so the fourth thing, thelast one we're gonna be doing is taking tape measurements. we're using this tape measure here.
just a simple tape measure. and we're gonna measurethe sort of biggest area around the belly, which is for me, the area where i wanna losethe most of the weight. or the fat. and then we go to your waist, which is the slimmest part of your body here. and then we're gonna take my chest area just to see if we losesome weight there as well.
yeah, so... i'm gonna clip you ontomy pants and let's do it, here we go. that is 94. go a bit higher to your waist. that is 89. so 94, 89. then we go to the chest area. this is normally easier,guys, if you have someone
doing this for you, right? but i don't have anyone, so... 121. these are the measurements, that's what we're gonna be taking for now. so now enjoy my workouts, here we go. (electronic music) we're in the gym now and i use chalk a lot which you can see here.
the reason being is thatit just takes the moist out of your hands andmakes sure that you've got a proper and solid grip. now i focused on warmingup my shoulder girdle really really much. and you can see now, aarea of different exercises i'm doing. i'm using sort of light weights. just to get the movement going.
i did sort of 10 repetitions of each. and it's to get thesynovia, which is the liquid in your shoulder joints moving again. it's a bit like motor oil,getting it sort of going. 'cause it puts a lot ofstrain onto your shoulder. now so afterwards, i wentstraight into sort of a normal stretching, mobilizationroutine, i would call this. make sure that my spine gotalso sort of a twisting motion. that you don't strainyourself while you do
burpee exercises and some sort of things. and also make surethat, get a good stretch into the shoulder girdlewhich you can see here. it's just sort of something i did every time before istarted 1000 rep challenge. also, i did this moreextensively on my rest days. like i told you guys, i had four rest days inbetween and then i did this kind of mobilization just a bit more
in detail and depth. that's all i did. yeah, also here you can seei'm focusing on my lower body because i'm up, i'm very much into martial arts. so you can see me doingthe splits in a second. it's just something i'm usedto and i've always done. it's probably not necessary to do that in that extreme before yougo into this challenge.
but it's something i usedto do and i keep it up. that's why i'm doing it here. now we're actually goinginto the workout routine. and this is my very first day, the very first set. and i thought, i alsohere you can see the phone i wrote it all down. so i started out with normal push ups. i did, how i broke this whole thing down.
i did 20 repetitions of each exercise. so for example, push ups, nowyou can see the pike push ups. i did 20 in one go. and then i had a bit of a break. and i did five rounds of those. or five rounds of thiswhole thing in total. you can see me goinginto the sit up motion. and when i say sit ups,you can see they vary. so here you can see medoing some sit up rotations.
sit up rotation taps. and in a second, i'mgonna go into leg raises. now that's what i'm... when i say sit ups, imeant more a core exercise. and that varied a lot. but i stuck something more or less if i didn't wanna doanything else, just sit ups. then went into the body weight squats. which was sort of easy butgot also tiring anyway.
dips. sets of ten. high knees. this is something, justto get the heart rate up. just like burpees. burpees, as everyone knows,they're freaking tiring and they get you just ... that was one of the toughestthings for me, really. so in between i did my jumping jacks
then i went back into the burpees. and that was really, you know, that took it more or less all out of me when i was doing that. now, pull ups. you can see me do the pull ups here. i did 10 in one go. and now, i needed torest a lot in between. because i haven't had,
i didn't do pull ups for a long while. and (laughs) you cansee me walk around here. trying to procrastinate, not go into it but now i've managedto go into my last set. and yeah, here's my thoughts. oh, fuck me. first day is over. i can tell, this is different to 500. it took me now one hour
and 15 minutes to complete. one hour and 20 minutes tocomplete my first work out. so i'm pretty, you can seei'm sweaty and all that shit. wow. also, not training for like two weeks. really puts a drain in you and you get, you actuallyreally feel that. also, i was sick.
no excuses here. i'm still gonna do it, don't worry. my shoulders are hurting right now. what you can see here isthat i'm modifying my burpee i don't go all the way down the ground and touch the floor. just because my shoulderstarted flaring up. and i had a bit of a knee pain as well. but i didn't wanna cut it out.
i still wanted to dothe 1000 reps every day. therefore, i modified exercises sometimes when i had pains in my bodyand this is one of them. i mean, burpee just takes it all out. but it's more like a sprawl than a burpee, but yeah. i thought i'll just dowhat i can to keep it up and keep it going. that's still actuallytargeted my abs really well
funnily enough. what i then did, i also upped my push ups and over head press motionby doing it on these bars. and therefore, you have amuch longer range of motion so you're tiring outyour muscle much more. this is sort of day, i think 20. and you can see that. it takes... if you have never triedthis, give this a try.
you will see it's different. also because your legs are elevated onto sort of the same height of the bar. which is a bit different. now the pike push ups, these... you know, not every rep but most reps are where my shoulders nearlygo down to the bar. and that adds, obviously,a bigger range of motion. so these ones are much more tiring.
but i thought, i wantedto up it a little bit. i wanted to make a bit more difficult. on some days i didn't dothat every single day. but i just wanted toshow you that i sometimes varied these exercises. now we're actually on my last day. and this is the last set also of my... so you've seen me doing the very one, and this is the very last set i'm doing.
and push ups, i did 25. so i changed up my routine now. instead of five rounds, i only did four. and i upped it to 25 of each. and 50 set ups instead of 40. overhead pressing. you can see it's, i did 50 in one go. and then i had a little bit of a break. next back to sit ups.
these were sort of my normalway of doing the sit ups now. and i did 50 in one go. and in total, then four rounds. four times 50 is 200. so i checked off my sit ups here. now you can see i went back into burpees, the full range of motion because i... the thing is, your body adapts to this... these 1000 reps really, funnily enough,
somehow your body managesto get used to it. and so i decided to go backinto the full range of motion. every time i could, i wastrying to really stick to what i was pledging for. and saying, i wanna makesure i can do everything. you can see me doing the dips. so for me, doing the dip wasn't that my shoulders go all theway down to the bar. for me, it was when my arm was parallel,
that was good for me. you can see doing my pull ups. they also varied. i did sometimes wide group pull ups, close group pull ups. chin ups, whatever i felt like. some sort of pulling up motion, i did. okay, next up, let's talkabout the diet sort of things. i know you guys are interestedin this because of my
500 rep challenge igot loads of questions. like what were you eating and how did you do this and so on. so here we go. i just wanna plug inhere my dieting playlist. i want you go check that out. because it sort of tells youhow i calculate my calories, my macros and so on and so forth. like four videos, niceand easy to understand.
and i really drilled down intothe nitty gritty of stuff. but here i'm just gonna giveit to you in a nutshell. so first of all i wasin a calorie deficit. probably like 500 to 700 calories. generally speaking, ididn't track it all the time on my fitness pal or something. i sort of, because i've doneit now a couple of decades, in terms of dieting andwith clients as well. i know when i'm in a calorie deficit.
so that was the first thing i did. the second thing in terms of meal timing, i did intermittent fasting. the 18, 6 protocol. so 18 hours of fasting, sixhours of feeding window. sometimes i even bunched thefeeding window even closer. so i actually had only onereally big meal at night. and maybe one or two meals in the day. let me talk you throughthis how i did that.
so normally i woke up in the morning and around like 8 o'clocki had my first coffee. because coffee also suppresseshunger a little bit, that helped me out. then i had a couple of clients. then i probably did my 1000rep challenge afterwards, i had another coffee. and around four, fiveo'clock when i felt like, when hunger really kicked in.
i had a banana or an apple. so just to top off my glycogen. and that kept me going to my bigger meal. which was then aroundseven or eight o'clock. and that was mostly comprisedof a big protein portion of let's say, some sort of meat like chicken or beef or something. a big portion of veggies, and also some carbs.
like rice or potatoes or bread, sometimes. and a big salad as well. so that was sort of my food. now what i have to say is that i did that for the first three weeks. later on, when i got like, the lower or towards theend of the challenge, i really felt sort oftired and drained out. if you wanna watch thecouple days i made...
i documented every day, soit's in this playlist as well. i changed it up and istarted eating breakfast because i need to get upsomethings really early. like 6 o'clock or 7 o'clockbecause i have clients in the morning. and i couldn't do theintermittent fasting thing. and wait until 5 o'clock ifi get up at 6 in the morning. so what i decided to do isi started eating breakfast. and i had like scrambled eggsand porridge for example.
and then later on in the day, i still had my banana and apple. i ate a lot of fruit. and then night time, istill had my big meal. so that's how i did it in the last week. just because i felt i needed the energy. because also, i did the 1000 rep challenge early in the morningsso after like 10 o'clock in the morning when ihad a couple of clients,
i did my 1000 rep challengeand i just was drained out. meaning, i sometimes went home, needed to go to sleep. i was just feeling really nacrid. and to counteract that, obviously, food is necessary. so i tried to then changeup my food routine. so in the first three weeks,i did intermittent fasting. afterwards, i cut the intermittent fasting
went into the normal feeding window. but still stayed in a calorie deficit. one last thing i would say about the food. it was single ingredient foods. it was like bananas, it was meat, it was vegetables, it was whole grains. it was everything which doesn'treally need a food label. and that's something i reallyurge people to always stick to is don't eat all the processed stuff.
we hear that a lot. but you can see in these 30 days, it makes a difference. because these foods whichdon't have a food label actually fill you up. you don't need as much... try to eat like i don't know, 4 or 500 grams of protein in terms of chicken breast or beef.
you're gonna be freaking full. you're struggling to eatthat much food anyway. so if you eat that processed, maybe not the protein. but let's say a pizza or something. then you can eat much more calories but not feeling that full. anyway, now it's time forthe results, here we go. all right, so let's have alook how my upper body changed.
just gonna put you guys over here. so let me try some posing, please bear in mind, i'm not a poser, i'm not a professional sortof body builder or something. so i'm gonna just trymy best so you can see my definition, hopefully, a bit better. all right, welcome back. so now it's time to do the weigh in, the body fat measurementsand the circumference.
and without long talk further do, let's go straight into it. now, i'm gonna be using the same scales i've been using all thetime in my 500 rep challenge and also in this video, i did it before. so i'm gonna clip you guys on here and hopefully, you can still hear me. just gonna drop them on the floor. switch them on.
here we go. holy shit. not bad. see this? there you go. 86.1. wow, that's amazing. that's is... that's pretty insane. see, that's what's possiblewhen you stick to something
for 30 days. okay, next up's gonna be body fat. we're using the sculptbody fat measuring tool. and now, begin. so make sure you putsome water on the back. then you just hold it down here. and when it turns blue... it actually got the reading. and then we go to the abs.
it doesn't always get thereading in the first time so you really have to pressit like hard core down. oops. and let's do the quads. and here we go. overall body fat. 7.7% body fat. which is insane. i don't even know what i started with.
i'm gonna blend it in here. and then later on, youcan see all the stats. okay, next up is body measurements and we are gonna take thebelly, the waist, and the chest. so that's 86. and waist. 84 and a half. it's 113. that's pretty amazing, the results.
wow, all in all. i'm really happy with the results so far. yeah. i don't know what to say. i think 30 days, you can actually see... one thing i wanna add here, guys. is my abs have neverbeen really developed. so to be able to see sortof ab structure coming out is really really hard for me.
but then on the flip side, my back development is really good. so you can actuallyreally see the structure of every muscle popping out. so i would probably need to lose another 5 kg or something. then you can actually,i'd look super shredded. but that's not my goal. my goal is just to seewhat can i do in 30 days.
that's all i can say. thank you very much. make sure you like this video, you subscribe to this channel. i'll see you guys in the next one.
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